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March 22, 2013
CrossFit cape Cod Workout Of The Day
1 Rep Max Hang Power Clean
1 Rep Max Back Squat
1 Rep Max Push Press
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  1. Robb Sykes Reply

    Quick, check the leader board, I’m #1 for wod13.3!

    (Out of 2 of us admittedly, but I want to grasp any small victories)

  2. Mark Lee Reply

    Haha! Way to go Robb:)

    We just passed the 1/2 way point for Nutrition challenge 2.0 and it is a close race!

  3. Annmarie Reply

    2 pts Monday, 1 pt Tuesday, 2 pts Wednesday, 1 pt Thursday.

  4. Mark Lee Reply

    There are a half dozen or so people that are doing really well and everyone else is still in it- not exactly sure of the number of total participants…

  5. Erik Mattson Reply

    1 pt Thursday

  6. Erin Meagher Reply

    Ivy! Don’t be so hard in yourself. Your so strong!
    130- hang clean
    185- back squat- was NOT feeling that this morning!
    115- push press

  7. Mark Lee Reply

    1.235 2. 315 3.195. These numbers are down a little. Haven’t been doing enough strength. Wish I was as strong as Joe.

  8. Mark Lee Reply

    So great to see AmyKb get her first Muscle Up!!

  9. mason Reply

    Nice job Amy-Congrats!

  10. Ivy Reply

    Erin you’re right! I just need to keep practicing and I’ll eventually get it down.

    congrats Amy!!!

  11. Faron Reply

    115# Hang Power Clean
    165# Back Squat
    105# Push Press

    2 points today.

  12. Jennifer Grace Reply

    115 hang power clean (20# PR), 185 back squat (15# PR) and 105 push press (10# PR). I love the days we get to work on beating old PRs :). 2 points for me and 1 for Gerald today

  13. mason Reply

    Nice job Sarah S on the 15# pr on the push press. Great work accomplished at the 5:30 class.

  14. Andy Mathieson Reply

    175# hang power clean
    370# dead lift (5# pr)
    175# push press

    Congrats to Amy and Dave on your muscle ups. What a great last 24 hours!

  15. David Wonder Reply

    Enjoyed the workout till I face-planted doing the back squat haha. Congrats Andy, Amy, and Dave on the muscle-up.

    175 Hang power Clean.
    215 Back squat.
    185 Push press.

  16. Amy Kbaum Reply

    Thanks, everyone! Love the support we all provide each other!

  17. Amy Kbaum Reply

    Dave S. and Shana, in case you did not see it on Facebook, awesome job on the muscle up!

    Who’s next?!

  18. Bushy Reply


  19. Sarah Sprague Reply

    Thanks Mason! I think the open wods are pushing us all to work harder and get stronger. Congrats to all.

  20. jennifer simmons Reply

    1 point

  21. jennifer simmons Reply

    This comment has been removed by the author.

  22. Domenic DeGregorio Reply

    225 hang clean 20 lb pr
    275 squat
    185 push press
    strange how that worked…

  23. Amy Sch Reply

    110 hang clean,
    205! Back Squat. Wanted 200 🙂
    90 Push Press

    Great job on the muscle ups!

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